Rapper Honey Singh’s nutritionist has revealed the performer’s weight loss journey in a TV interview and has detailed his diet and exercise regime that helped him become fit. While everybody’s weight loss regime is customised and factors in underlying conditions, there are some takeaways from Singh’s routine that stand out for their simplicity and practicality. What do experts say?
The morning drink
Singh’s trainer says he begins the day with a green juice on an empty stomach so that there is maximum absorption of nutrients. This juice is made with beetroot, amla, carrot, cucumber and coriander leaves. “This mix is high in antioxidants, low in calories, rich in vitamins and minerals and has adequate water content. This is beneficial for gut health and digestion and while not directly related to weight loss, a good gut microbiome impacts your fat metabolism too,” says Mukta Vasishta, consultant dietician at Sir Ganga Ram City Hospital, Delhi.
Most scientific literature has shown how balanced gut bacteria can help regulate hunger and fullness hormones and increase metabolism — or the rate at which you burn food for energy even when you’re not working out. Some gut bacteria promote fat storage, while others may help reduce it.
“However beetroot and carrot have a high glycaemic index, which means they are digested and absorbed quickly, raising blood sugar levels. But they are also rich in fibre. So it makes sense to include them if you juice them with their fibres and don’t sieve the pulp,” says Vasisht. She also suggests moderation in quantity. “Restrict this juice to 150 to 200 ml or one glass,” she adds.
Why whole foods are good for losing weight
Singh took 60 grams of protein daily, relying solely on natural whole foods like chicken and vegetables. “Proteins provide satiety, so your hunger pangs go down. There is both calorie and weight reduction. Now most whole food sources of protein are also rich in calcium, which helps in weight reduction by accelerating fat breakdown and decreasing the number of fat cells,” says Vashisht.
The best muscle-building foods are high in protein, complex carbohydrates and healthy fats, says dietician and weight management expert Dr Pratyaksha Bhardwaj. “Fresh vegetables and fruits contain vitamins, minerals, and antioxidants, which are important for muscle growth and recovery. Basically, you just need about 1 gm of protein per kg of body weight. Let’s assume that a person weighs 70 kg, which means they would need 70 g of protein. All you have to do is choose the best sources and spread them across three meals,” he says.
According to him, 100 g of boiled chicken yields 32 g of protein, which would be 2 to 3 pieces. One egg has 7 g of protein. And a 100 g of rohu fish has 17 g of protein. When it comes to plant proteins, 100 g peanuts give 26 to 30 g protein, 100 g paneer yields 20 to 30 g of protein and 100 g chickpeas about 20 g protein.
Story continues below this ad
“Whole foods are the best source of protein as protein powders and shakes are more difficult to digest and if overused, affect the kidney, which finds it difficult to filter them,” Dr Bhardwaj says.
What’s high rep training and why does it work for weight loss?
High rep training is a strength training technique that involves performing a higher number of repetitions per set, usually 12 or more. “High rep training can help you lose weight by increasing calorie burn and promoting muscle growth, which in turn boosts your metabolism and helps you burn more calories at rest. However, always combine it with a proper diet and other exercises like cardio,” says holistic health expert Mickey Mehta.
© The Indian Express Pvt Ltd
link